Why Stomping up the Stairs Is Good for Your Bones

Let’s be honest.When someone says “bone health,” most of us picture a chalky glass of milk, a calcium supplement we forget to take, and maybe our grandmother’s hunched posture. Not exactly inspiring.

But then I heard orthopedic surgeon Dr. Vonda Wright explain bone health, and suddenly it all clicked. And I thought, Why did no one tell us this sooner?

Here’s the big idea: Bones are not dead. They are alive. And they are a little bossy.

Bones only stay strong if they’re challenged. They need to be used, and not politely.

Dr. Wright puts it this way: when you stomp—think stairs, fast powerful movement, marching—you’re sending a message to your bones. That pounding creates something called ground reaction force. Every time your foot hits the ground, that force travels up through your foot, your leg, your hips, and into your spine.

And your bones go,“Oh wow… a lot is being expected of us. We better step it up.”

So they do.They literally lay down more bone.

That process is called mechanotransduction—a fancy word that simply means your bones know how to turn force into strength. God designed them that way. Pretty amazing, right?

And it gets better.

At the same time, your muscles are contracting powerfully. When muscles pull on bones where they attach, that pull is one of the strongest signals bones get to stay dense. Translation: strong muscles help build strong bones.

Here’s another important piece: speed matters. Faster, more forceful movements, think football runs or skaters stimulate bone far more than slow, gentle ones. (This is not permission to be reckless—but it is permission to stop babying your body.)

Now ladies—this part matters.

One in every two women over the age of 50 will break a bone related to osteoporosis. Bone loss accelerates after menopause, and most women don’t even know it’s happening until after a fracture.

Bones need:

• Impact

• Load

• Power

That’s why stomping up the stairs, stepping strongly, lifting weights, and moving with intention isn’t extreme—it’s preventative.

It’s your skeleton asking, “Am I still needed?”And you answering, “Yes. Very much so.”

We don’t train for vanity.We train for life.We train so we can carry groceries, climb stairs, lift grandchildren, and stay independent for decades to come.

Strong bones now mean fewer fractures later. And that is a gift your future self will thank you for. 💪🦴For more bone density exercises try out my 31 day and 28 day calendars!